Rest Day... Enjoy!
Great work this week, guys! Use the rest day to recover and get ready for Friday's WoD!!
1/7/09
1/6/09
WOD for Wednesday, 07 January
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Group picture from after "Murph" yesterday... Awesome turnout!! You guys all did a great job, and I really hope we continue to see some new faces at CrossFit Stone Bay!
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Group picture from after "Murph" yesterday... Awesome turnout!! You guys all did a great job, and I really hope we continue to see some new faces at CrossFit Stone Bay!
1/5/09
WOD for Tuesday, 06 January
"MURPH"
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Post time to comments.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Post time to comments.
This WoD is in honor of Navy SEAL Lt Michael Murphy who was killed in Afghanistan and received the Medal of Honor for his heroic actions.
1/4/09
WOD for Monday, 05 January
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Let's see some new records on the leader board after this one!!!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Let's see some new records on the leader board after this one!!!
1/3/09
WOD for Sunday, 04 January
Rest Day... Enjoy!
I hope everyone is ready to work this week - it's going to be a doozy!!!
I hope everyone is ready to work this week - it's going to be a doozy!!!
WOD for Saturday, 03 January
Sorry for the late post guys....
Run:
3 x 1.5 miles
Rest 5 min between efforts
Check back tomrorow for some updates to the site (Gunny and Ty's pictures will be up... thanks, Troy!)
Run:
3 x 1.5 miles
Rest 5 min between efforts
Check back tomrorow for some updates to the site (Gunny and Ty's pictures will be up... thanks, Troy!)
1/1/09
WOD for Friday, 02 January
Overhead Squat
2-2-2-2-2
Front Squat
3-3-3-3-3
I hope you guys are ready for next week!!!!!
2-2-2-2-2
Front Squat
3-3-3-3-3
I hope you guys are ready for next week!!!!!
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